Published by Saura ·
Fruit nutrition: compare foods and portions
Explore ten fruit profiles with edible-weight examples and practical notes about peel, stones, juice and dried products. A fruit count or a bowl size can hide a large difference in weight.
Quick answer
The banana, citrus, mango, kiwi, melon and pineapple records exclude their discarded skins or rinds. The apple and pear references are peeled. Berries use plain-fruit references. Choose a matching entry if you eat a different part or preparation, especially when comparing fiber.
Read the preparation before comparing
The banana, citrus, mango, kiwi, melon and pineapple records exclude their discarded skins or rinds. The apple and pear references are peeled. Berries use plain-fruit references. Choose a matching entry if you eat a different part or preparation, especially when comparing fiber.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Bananas | raw, peeled | 88 kcal | 1.2 g | 18.3 g | 1.8 g |
| Apples | raw domestic apple, peeled | 41 kcal | 0.2 g | 8.3 g | 1.8 g |
| Oranges | raw, peeled | 46 kcal | 0.6 g | 8.9 g | 2.1 g |
| Pears | raw, peeled | 43 kcal | 0.3 g | 8 g | 3.9 g |
| Strawberries | raw strawberries | 45 kcal | 0.5 g | 7.7 g | 1.9 g |
| Raspberries | raw raspberries | 48 kcal | 1 g | 5.7 g | 3.7 g |
| Mango | raw, peeled | 67 kcal | 0.8 g | 14.1 g | 1.6 g |
| Kiwi fruit | raw, peeled | 52 kcal | 0.8 g | 7.1 g | 2.7 g |
| Watermelon | raw flesh, without rind | 37 kcal | 0.9 g | 7.1 g | 1.1 g |
| Pineapple | raw, peeled | 56 kcal | 0.5 g | 11.2 g | 1.4 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Bananas nutritionraw, peeled
- Apples nutritionraw domestic apple, peeled
- Oranges nutritionraw, peeled
- Pears nutritionraw, peeled
- Strawberries nutritionraw strawberries
- Raspberries nutritionraw raspberries
- Mango nutritionraw, peeled
- Kiwi fruit nutritionraw, peeled
- Watermelon nutritionraw flesh, without rind
- Pineapple nutritionraw, peeled
Use fruit in a meal
Fruit can be a snack, a breakfast component or part of a savory salad. Pair it with other foods according to appetite and preference. Syrup, cream, granola and nut toppings change the complete dish. This extract does not report vitamin C, sugar or other micronutrients.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Vegetables nutrition: compare foods and portionsCompare vegetables calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 11049: Banana, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11060: Apple, domestic, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11045: Orange without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11062: Pear, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 447: Strawberry
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 448: Raspberry
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 34361: Mango, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11050: Kiwi fruit, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11055: Watermelon, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11056: Pineapple, without skin
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.